Kodi Ndizotetezeka Komanso Ndi Thanzi Kukhala Kudya Mbewu ya Avocado?

Zamkati

• Zomwe zili mu Mbewu ya peyala?
• Ubwino Wopindulitsa Waumoyo
• Kuda nkhawa
• Momwe Mungadye Mbewu ya Avocado
• Mfundo Yofunika Kwambiri

Avocado ndiotchuka kwambiri masiku ano ndipo apita kumamenyu padziko lonse lapansi.

Ndiwopatsa thanzi kwambiri, amakhala ndi ma smoothies osavuta kuphatikiza pazakudya zokoma, zosakaniza.

Avocado iliyonse imakhala ndi mbewu imodzi yayikulu yomwe nthawi zambiri imatayidwa, koma anthu ena amati imakhala ndi thanzi ndipo iyenera kudyedwa.

Komabe, ena amakayikira ngati kuli kotetezeka kudya mbewu ya avocado.

Nkhaniyi ikufotokoza zaubwino wa mbewu za avocado, komanso nkhawa zomwe zingachitike pachitetezo.

Zomwe zili mu Mbewu ya peyala?

Mbeu ya avocado imayikidwa pachikopa cholimba ndipo ili ndi 13-18% ya kukula kwa chipatso chonse (1).

Zambiri zokhudzana ndi kapangidwe kake ndizochepa, koma zili ndi mafuta angapo amchere, zakudya zamafuta, ma carbs ndi kuchuluka kwa mapuloteni (2,,,).

Mbewuzo zimawerengedwanso kuti ndizopangira michere yambiri, kuphatikizapo zinthu zomwe zomera zimapanga kuti ziziteteze.

Ngakhale mankhwala amtundu wa phytochemicals omwe ali munthumba ya avocado amatha kukhala ndi mphamvu ya antioxidant, ena sangapindulepo ndi thanzi (2,).

Ma carbs omwe ali mu mbewu ya avocado amakhala ndi wowuma, ndi kulemera kwake kouma pafupifupi 75% wowuma. Wowuma amapangidwa ndi unyolo wautali wa shuga, ndipo ofufuza ayamba kufufuza momwe angagwiritsire ntchito pazakudya (6).

Mbewu ya avocado imakhala ndimafuta amchere, ma carbs opangira wowuma ndi zakudya zamafuta, komanso kuchuluka kwa mapuloteni komanso mitundu yambiri yamagetsi.

Ubwino Wopindulitsa Waumoyo

Ku Nigeria, zotulutsa za mbewu za avocado zimagwiritsidwa ntchito kuthana ndi kuthamanga kwa magazi ().

Mbeuzo zimawerengedwa kuti sizikugwiritsidwa ntchito, ndipo kafukufuku woyambirira akuwonetsa kuti atha kukhala ndi thanzi.

M'munsimu pali njira zina zomwe mbewu ya avocado ingathandizire thanzi lanu:

• Cholesterol: Ufa wambewu za avocado wawonetsedwa kuti umachepetsa cholesterol yonse komanso "yoyipa" ya LDL cholesterol mu mbewa ().
• Matenda ashuga: Itha kuchepetsa milingo ya shuga m'magazi a shuga. Kafukufuku wina wazinyama adawonetsa kuti anali othandiza monga mankhwala oletsa ashuga (, 8).
• Kuthamanga kwa magazi: Kafukufuku wazinyama akuwonetsa kuti zotulutsa za mbewu za avocado zitha kuthandiza kupumula mitsempha yamagazi, zomwe zimathandiza kuchepetsa kuthamanga kwa magazi, komwe kumayambitsa chiwopsezo cha matenda amtima (,).
• Antioxidant: Kafukufuku woyeserera pazotulutsa mbewu za avocado akuwonetsa kuti mbewu ya avocado itha kukhala ndi zida za antioxidant (2,).
• Maantibayotiki: Kafukufuku wina wofufuza anapeza kuti zaletsa kukula kwa Clostridium sporogenes, mabakiteriya omwe amapanga spore ().
• Zosakaniza: Mbewu ya Avocado yalepheretsa kukula kwa mafangasi m'maphunziro oyeserera. Makamaka, amatha kulepheretsa Candida albicans, yisiti yomwe nthawi zambiri imayambitsa mavuto m'matumbo (,).

Ngakhale kuti zotsatirazi zikulonjeza, zindikirani kuti zimachokera pamaphunziro oyeserera komanso maphunziro a nyama. Kafukufuku wowonjezerapo waumunthu amafunika musanapange lingaliro lililonse (,).

Kuphatikiza apo, kafukufukuyu adagwiritsa ntchito zochulukitsa zokolola za mbewu za avocado, osati mbewu yonseyo (,,).

Kafukufuku wokhudzana ndi mbewu za avocado akuwonetsa kuti akhoza kuchepetsa chiopsezo cha matenda amtima ndikulimbana ndi mabakiteriya ndi bowa. Komabe, kufufuza kwina mwa anthu ndikofunikira asanapange lingaliro lililonse.

Kuda nkhawa

Pali nkhawa kuti mankhwala ena obzala mbewu ya avocado, monga trypsin inhibitors ndi cyanogenic glycosides, atha kukhala ovulaza ().

Kuyesedwa kwachitetezo pa mbewu ya avocado kumayamba kumene ndipo kumangolekerera maphunziro anyama.

Kafukufuku wina waku Nigeria adapatsa makoswe mlingo waukulu kwambiri wa mbewu ya avocado yopitilira masiku 28 ndipo sanapeze zotsatira zoyipa ().

Kuphatikiza apo, potengera kuchuluka kwa anthu omwe amadya mbewu za avocado, akuti kuchuluka kwakumwa tsiku ndi tsiku kwa mbewu ya avocado kumakhala 1.4 mg pa paundi (3 mg pa kg) ya kulemera kwa anthu achikulire ().

Kafukufuku wina mu mbewa adapeza kuti kuchotsa mbewu ya avocado sikunawonetse poizoni mukamayamwa mpaka 227 mg pa paundi (500 mg pa kg) yolemera thupi patsiku. Mbewa zomwe zidamwa izi kapena mulingo wapamwamba wa mbewu ya avocado zidamwalira pasanathe maola 24 ().

Palinso nkhawa kuti mafuta a mbewu za avocado atha kuvulaza, chifukwa akuwonetsa kuti amachulukitsa michere komanso kumangirira kwamafuta pakhungu la makoswe (17, 18).

Pakadali pano, palibe umboni wokwanira wotsimikizira kuti mbewu ya avocado ndiyabwino kudya anthu, popeza kafukufukuyu wapangidwa mu nyama.

Komanso, njira yochotsera yomwe imagwiritsidwa ntchito m'maphunzirowa imatha kusintha zomwe zimakhudza thupi lanu.

Kafukufuku wokhudza chitetezo cha mbewu ya avocado ndi ochepa. Zingakhale zovulaza mbewa ndi makoswe pamlingo waukulu kwambiri, ndipo sizikudziwika ngati zili zotetezeka kuti anthu azidya.

Momwe Mungadye Mbewu ya Avocado

Mbeu za peyala ndi zolimba kwambiri ndipo zimayenera kukonzekera musanadye.

Choyamba, amafunika kuyanika mu uvuni kutentha kwakukulu kwa maola ochepa. Anthu ena amaumitsa njere mu uvuni kwa maola awiri pa 250°F (121°C).

Mbewuyo ikasowa madzi m'thupi, imatha kudulidwa ndikuyiyika mu blender kapena purosesa wa chakudya mpaka ipange ufa.

Ufawo ukhoza kuwonjezeredwa ku smoothies kapena kugwiritsidwa ntchito mu tiyi, sauces kapena dips.

Komabe, kuyanika njere kungachepetse mphamvu yake ya antioxidant, kotero simungapeze zabwino zomwe mumayembekezera.

Onani kuti mbewu ndi yowawa.Ngati mukufuna kuwonjezera pa smoothie yanu, onetsetsani kuti mukuyesa bwino ndi zokoma pophatikizapo zipatso, monga nthochi kapena strawberries.

Chofunikira, palibe umboni wosonyeza kuti mbewu ya avocado ndiyabwino kudya. Ndikofunika kukhala ndi chikho cha tiyi wobiriwira kapena zipatso zochepa, m'malo moika pachiwopsezo.

Ngati mungayesere kuyesa nthanga za peyala, ndibwino kuti muzidya kamodzi kokha kuti muchepetse zovuta zoyipa.

Mbeu za peyala zimafunika kuyanika, kuzidula ndi kuziphatikiza kuti zisadye. Komabe, kuyanika kumatha kuchepetsa kwambiri ma antioxidant.

Mfundo Yofunika Kwambiri

Pomwe kafukufuku wazinyama ndi chubu choyesa apeza zabwino zina za njere za avocado, umboni wosonyeza kuti mapindu azaumoyo mwa anthu akusowa.

Kafukufuku wazinyama akuwonetsanso kuti kuchuluka kwambiri kumatha kubweretsa zovuta zoyipa, ngakhale palibe maphunziro ofufuza anthu omwe awunika chitetezo chawo.

Pakadali pano sakulimbikitsidwa kudya mbewu za avocado.

Ngati mungaganize zoyeserera mbewu ya peyala, pewani zomwe mumadya kuti muchepetse zovuta zomwe zingachitike.